Uara kai totika me te hanganga matū.
E whakaatu ana te teepu i te kiko o nga matūkai (Calories, protein, momona, warowaihā, huaora me nga kohuke) mo ia 100 karamu wahi kai.
| Kawaiora | Rahinga | Norm ** | % o te tikanga i 100 g | % o te tikanga i 100 kcal | 100% noa |
| Uara pūngoi | 335 kCal | 1684 kCal | 19.9 orau | 5.9 orau | 503 g |
| Pūmua | 11.31 g | 76 g | 14.9 orau | 4.4 orau | 672 g |
| Fats | 18.37 g | 56 g | 32.8 orau | 9.8 orau | 305 g |
| warowaihā | 29.19 g | 219 g | 13.3 orau | 4% | 750 g |
| Muka muka | 2 g | 20 g | 10 orau | 3% | 1000 g |
| Water | 37.5 g | 2273 g | 1.6 orau | 0.5 orau | 6061 g |
| Ash | 1.63 g | ~ | |||
| huaora | |||||
| Huaora A, RE | 18 µg | 900 µg | 2% | 0.6 orau | 5000 g |
| Retinol | 0.01 mg | ~ | |||
| karotenana beta | 0.073 mg | 5 mg | 1.5 orau | 0.4 orau | 6849 g |
| beta Cryptoxanthin | 33 µg | ~ | |||
| Lycopene | 417 µg | ~ | |||
| Lutein + Zeaxanthin | 174 µg | ~ | |||
| Huaora B1, thiamine | 0.277 mg | 1.5 mg | 18.5 orau | 5.5 orau | 542 g |
| Huaora B2, riboflavin | 0.19 mg | 1.8 mg | 10.6 orau | 3.2 orau | 947 g |
| Huaora B4, kowhiri | 30.3 mg | 500 mg | 6.1 orau | 1.8 orau | 1650 g |
| Huaora B5, pantothenic | 0.49 mg | 5 mg | 9.8 orau | 2.9 orau | 1020 g |
| Huaora B6, pyridoxine | 0.148 mg | 2 mg | 7.4 orau | 2.2 orau | 1351 g |
| Huaora B9, folate | 69 µg | 400 µg | 17.3 orau | 5.2 orau | 580 g |
| Huaora B12, cobalamin | 0.76 µg | 3 µg | 25.3 orau | 7.6 orau | 395 g |
| Huaora C, ascorbic | 0.7 mg | 90 mg | 0.8 orau | 0.2 orau | 12857 g |
| Huaora D, calciferol | 0.2 µg | 10 µg | 2% | 0.6 orau | 5000 g |
| Huaora E, alpha tocopherol, TE | 0.73 mg | 15 mg | 4.9 orau | 1.5 orau | 2055 g |
| tocopherol beta | 0.07 mg | ~ | |||
| Awhe Tocopherol | 2.52 mg | ~ | |||
| tocopherol | 1 mg | ~ | |||
| Huaora K, phylloquinone | 6.1 µg | 120 µg | 5.1 orau | 1.5 orau | 1967 g |
| Huaora PP, KORE | 4.663 mg | 20 mg | 23.3 orau | 7% | 429 g |
| Makariniihi | |||||
| Te pāhare pāporo, K | 190 mg | 2500 mg | 7.6 orau | 2.3 orau | 1316 g |
| Konupūmā, Ca | 20 mg | 1000 mg | 2% | 0.6 orau | 5000 g |
| Konupora, Mg | 21 mg | 400 mg | 5.3 orau | 1.6 orau | 1905 g |
| Konutai, Na | 440 mg | 1300 mg | 33.8 orau | 10.1 orau | 295 g |
| Sulphur, S | 113.1 mg | 1000 mg | 11.3 orau | 3.4 orau | 884 g |
| Paihere, P | 103 mg | 800 mg | 12.9 orau | 3.9 orau | 777 g |
| Tuhinga o nga waahanga | |||||
| Rino, Fe | 2.7 mg | 18 mg | 15 orau | 4.5 orau | 667 g |
| Manganese, Mn | 0.267 mg | 2 mg | 13.4 orau | 4% | 749 g |
| Parahi, Cu | 97 µg | 1000 µg | 9.7 orau | 2.9 orau | 1031 g |
| Selenium, Mena | 24.8 µg | 55 µg | 45.1 orau | 13.5 orau | 222 g |
| Zinc, Zn | 1.86 mg | 12 mg | 15.5 orau | 4.6 orau | 645 g |
| Warowaihā Kaihoko | |||||
| Pati me nga dextrins | 26.13 g | ~ | |||
| Mono- me nga waatea (huka) | 1.84 g | max 100 g | |||
| Te kūhuka (dextrose) | 0.4 g | ~ | |||
| Tuhinga o mua | 1.06 g | ~ | |||
| huawhenua | 0.38 g | ~ | |||
| Nga waikawa Amino Nui | |||||
| Arginine * | 0.577 g | ~ | |||
| valine | 0.511 g | ~ | |||
| Histidine * | 0.309 g | ~ | |||
| Isoleucine | 0.461 g | ~ | |||
| leucine | 0.895 g | ~ | |||
| lysine | 0.614 g | ~ | |||
| methionine | 0.207 g | ~ | |||
| threonine | 0.413 g | ~ | |||
| tryptophan | 0.118 g | ~ | |||
| phenylalanine | 0.496 g | ~ | |||
| Waikawa amino whakakapia | |||||
| alanine | 0.578 g | ~ | |||
| Ko te waikawa Aspartic | 0.82 g | ~ | |||
| glycine | 0.568 g | ~ | |||
| waikawa glutamic | 2.542 g | ~ | |||
| Proline | 0.855 g | ~ | |||
| serine | 0.454 g | ~ | |||
| tyrosine | 0.306 g | ~ | |||
| cysteine | 0.157 g | ~ | |||
| Taimana | |||||
| cholesterol | 26 mg | teitei 300 mg | |||
| Ko te waikawa momona | |||||
| transgender | 0.826 g | max 1.9 g | |||
| momona momona monounsaturated | 0.686 g | ~ | |||
| Nga waikawa hinu momona | |||||
| Nga waikawa hinu momona | 5.156 g | max 18.7 g | |||
| 10: 0 Mahinga | 0.021 g | ~ | |||
| 12: 0 Laurika | 0.009 g | ~ | |||
| 14: 0 Tuuturu | 0.191 g | ~ | |||
| 15: 0 Pentadecanoic | 0.021 g | ~ | |||
| 16:0 XNUMX Palmitic | 3.102 g | ~ | |||
| 17-0 margarine | 0.067 g | ~ | |||
| 18: 0 Stearin | 1.675 g | ~ | |||
| 20: 0 Taketake | 0.039 g | ~ | |||
| 22: 0 | 0.02 g | ~ | |||
| 24: 0 Hinengaro | 0.01 g | ~ | |||
| Ko te waikawa momona Monounsaturated | 7.121 g | min 16.8 g | 42.4 orau | 12.7 orau | |
| 14: 1 Myristoleic | 0.03 g | ~ | |||
| 16: 1 Palmitoleic | 0.303 g | ~ | |||
| 16: 1 ki | 0.29 g | ~ | |||
| 16: 1 whakawhiti | 0.013 g | ~ | |||
| 17: 1 Heptadecene | 0.001 g | ~ | |||
| 18:1 Olein (omega-9) | 6.703 g | ~ | |||
| 18: 1 ki | 6.03 g | ~ | |||
| 18: 1 whakawhiti | 0.672 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.082 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.001 g | ~ | |||
| 22: 1 ki | 0.001 g | ~ | |||
| 24: 1 Nervonic, cis (omega-9) | 0.003 g | ~ | |||
| Nga waikawa hinu momona | 4.268 g | i 11.2 ki 20.6 | 38.1 orau | 11.4 orau | |
| 18: 2 Linoleic | 3.848 g | ~ | |||
| 18: 2 trans isomer, kaore i whakatauhia | 0.141 g | ~ | |||
| 18: 2 Omeka-6, cis, cis | 3.665 g | ~ | |||
| 18: 2 Waikawa Linoleic Whakawhana | 0.042 g | ~ | |||
| 18: 3 Linolenika | 0.304 g | ~ | |||
| 18: 3 Omeka-3, alpha linolenic | 0.301 g | ~ | |||
| 18: 3 Omeka-6, Gamma Linolenic | 0.003 g | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.045 g | ~ | |||
| 20: 3 Eicosatriene | 0.02 g | ~ | |||
| 20: 3 Omeka-6 | 0.012 g | ~ | |||
| 20: 4 Arachidonic | 0.029 g | ~ | |||
| 20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-3 | 0.313 g | i 0.9 ki 3.7 | 34.8 orau | 10.4 orau | |
| 22: 4 Docosatetraene, Omega-6 | 0.008 g | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.008 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002 g | ~ | |||
| Nga waikawa momi Omega-6 | 3.762 g | i 4.7 ki 16.8 | 80 orau | 23.9 orau |
Ko te uara o te kaha ko 335 kcal.
Wharekai, Latino, empanada, mīti, maoa taonga i te huaora me nga kohuke penei: te huaora B1 - 18,5%, huaora B9 - 17,3%, huaora B12 - 25,3%, huaora PP - 23,3%, ūkuikui - 12,9%, rino - 15 , 13,4%, manganese - 45,1%, waatea - 15,5%, konutea - XNUMX%
- B1 huaora he waahanga no nga whākōkī nui o te warowaihā me te pūngao pākaha, e whakarato ana i te tinana ki te pūngao me ngā matū kirihou, me te pākia o te waikawa amino peka-mekameka. Ko te kore o tenei huaora e arai ana i nga mate nui o te io, te ngaungai o te mate me te punaha mate pukupuku
- B6 huaora hei coenzyme, ka uru atu ratau ki te whakarahi i nga waikawa ngako me nga waikawa amino. Ko te ngoikoretanga o te takahuri ka ngoikore te waihanga o nga waikawa ngota me te pūmua, ka hua te aukati i te tipu me te wehenga o te pūtau, ina koa ki nga kiko tere: te koiwi wheua, te epithelium puku, me etahi atu. te koretake o te kai, te hē o te whanautanga me te whanaketanga o te tamaiti. He hononga kaha kua whakaatuhia i waenga i te taumata folate me te homocysteine me te raru o te mate mate pukupuku.
- B12 huaora whai wāhi nui i roto i te pākia me te huri o waikawa amino. Ko te Folate me te huaora B12 he huaora honohono ana ka uru ki te hanga toto. Ko te kore o te huaora B12 ka arahi ki te whanaketanga o te ngoikoretanga o te takawaenga tuarua, o te tuarua ranei, me te anemia, te leopenia, te thrombocytopenia.
- Huaora PP whai wāhi i roto i te tauhohenga redox o te pūngao pākia. Ko te iti o te kai huaora e haere tahi ana me te porearea o te ahua o te kiri, te puku me te punaha io.
- Waehau he maha nga waahanga a-tinana, tae atu ki te kaha o te kaha, te whakahaere i te toenga waikawa-waikawa, he waahanga o te phospholipids, nga nucleotides me nga waikawa waikawa, e tika ana mo te kohuke o nga koiwi me nga niho. Ko te ngoikoretanga ka arahi atu ki te anorexia, te anemia, te riikiri.
- Iron he waahanga o nga pūmua o ngā momo mahi, tae atu ki nga whākōkī. Whai wāhi i roto i te kawe o irahiko, hāora, whakarite i te ara o te tauhohenga redox me te whakahohenga o te peroxidation. Ko te koretake o te kohi ka arahi ki te anemia hypochromic, myoglobin-ngoikore te atoni o nga uaua koiwi, te nui haere o te ngenge, te myocardiopathy, te gastritis atrophic.
- Manganese whai wāhi ki te hanganga o te wheua me te kiko honohono, he waahanga no te whākōkī whai wāhi ki te pākia o ngā waikawa amino, warowaihā, catecholamines; he mea nui mo te whakahiatotanga o te cholesterol me nga ngota ngota. Ko te rawaka o te kohi ka haere tahi me te tere haere o te tipu, nga mate o te punaha whakatipuranga, te piki haere o te wehenga o te kiko o te koiwi, te mate o te warowaihā me te pākia lipid
- Mahuru - ko te mea nui o te punaha paruru antioxidant o te tinana o te tangata, he painga ki a ia, me te whakauru ki te ture whakahaere i nga homoni thyroid. Ko te ngoikoretanga e arai atu ana ki te mate Kashin-Beck (osteoarthritis me nga ngoikoretanga maha o nga hononga, tuaiwi me nga pito), mate Keshan (endoc myocardiopathy), thrombastenia tuku iho.
- konutea he waahanga neke atu i te 300 nga whākōkī, ka whai wāhi ki ngā hātepe ki te whakakao me te whakakāhoretanga o te warowaihā, te pūmua, te ngako, te waikawa waikawa me te whakaritenga i te maha o ngā ira. Ko te koretake o te kohi ka arahi te mate toto, te mate tuarua o te mate, te ate ate, te koretake o te moepuku, me te koretake o te kopu. Ko nga rangahau o na tata tonu nei kua whakaatu i te kaha o te kaha o te konutea ki te aukati i te ngongo o te parahi, ana ka whanakehia te mate anemia.
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